Diet

Keeping a strict diet is usually a part of the success that most athletes have. It is not easy and it will take a lot of discipline. We all know that athletes need changes in their body to comply with their sports. There are several diets that are followed by prominent athletes to keep up with their high performance sports. If you are an athlete who is just starting with the training then you can make use of the diet plans below to your advantage.

Paleo Diet

The Paleo diet provides high intake of protein that is needed to build the muscles of our athletes. The good thing about the diet is that it can prevent the loss of lean muscles that are much needed for high performance sports.

McDonalds Diet

It may sound absurd and probably people would say it’s unhealthy but this type of diet is very popular with athletes. It can keep up with the high calories that are required for the athletes since they burn too much calories. Known swimmers are known to indulge on this kind of diet because it is effective so they could meet the needed calories in their body.

Carbohydrate Loading Diet

This diet emphasize increase intake of carbs to ensure duel storage in the muscles needed by athletes for endurance and extreme sports performance. Athletes need to eat foods that are high in carbohydrates all the time to make sure that they can maintain their performance.

High Protein Diet

The high protein diet is extremely used by athletes all over the world most especially during their training period. It is essential to ensure that they will have enough protein that can build their muscles despite the hard days of training.

Zone Diet

It is the type of diet that imposes balanced intake of protein, fats and carbohydrates. The Zone diet is used to control hormones that can affect an athlete’s performance.

Fruits and Vegetables Diet

The fruit and vegetables diet is even used by popular UFC fighters. The diet is incorporated with some protein from chicken and fish but the majority of the food intake is fruits and vegetables.

Athletes have different diets depending on the sports they’re playing. It is essential that their bodies would meet the required calories intake to sustain their strength. We know that athletes work hard during the training period up until the competition. The diets they use all depends on their needs to sustain their extensive performance. The body of an athlete should have calories that their body can burn. If an athlete will not eat according to the required calorie intake based on the sports he or she is playing, it can be dangerous because for their health. Deficiency on calories can result poor body strength for the players.

If you are unsure which one is the right diet for you, I would recommend that you consult with a nutritionist of a dietician. They can give you a great advise on which is the right diet plan that suits you.

Everyone is talking about the benefits of sports supplements in recent years. In particular, supplements that help to build muscle and lose body fat are in very high demand. However, not many people know which supplement should be used for what purpose. Taking the wrong supplement can have an adverse effect on your body. Not all supplements are supported by science. You should only take those that have scientific evidence of providing health benefits.

There are so many supplements available in the market that it often creates confusion on which one to choose. Many supplements don’t work, like some health supplement research has shown in the past. Some supplements have specific purposes and diets. Here are five health and sports supplements that will work with any diet.

1. Creatine

It is very efficient for people doing the high-intensity activity. It has worked for 80% of the people who used it. Creatine is naturally found in meat. So, if you eat lots of meat, the need for taking creatine will be decreased. It is very useful for vegetarians or those who don’t eat much meat. Creatine can boost their energy level. ATP, the most elemental form of energy needed for muscular contraction, is replaced by Creatine after high-intensity exercise. It acts as a backup phosphate donor. It acts as a buffer by neutralizing the acidity after an intense workout. There are a few controversies regarding the use of Creatine. It is known to have side effects like muscle cramps, gastrointestinal problems, and kidney diseases. The best form of creatine supplement to use is the creatine monohydrate. This supplement is 99 percent absorbed.

2. Casein-Whey Protein Supplements

Milk protein has 80% casein and 20% whey. This produces positive nitrogen balance in bodybuilders. The casein is slow-acting, whereas whey is fast acting protein. Casein provides amino acids for more than seven hours. Whey provides it in only 90 minutes. When protein is absorbed faster, the amino acids are also oxidized faster by the liver. Casein prevents the excess breakdown of protein. The new form of Casein-Whey protein doesn’t have any lactose. This is better as many people react negatively to lactose. There is a rich content of cysteine, which acts as a liver detoxifier in the body.

3 Omega-3 Fatty Acids

You can find Omega-3 fatty acids naturally in fishes like sardines, mackerel, and herring. You need to eat these fishes at least thrice a week; else you will have a deficiency of Omega-3 fatty acids in the body. Lack of this can cause aberrations in brain neurotransmitter function. So, people suffer from aggression and depression. There are many health benefits of Omega-3. It reduces the chance fo having Alzheimer’s disease among middle-aged people by 75%. It also prevents various types of cancers like prostate cancers and breast cancers.

4 Antioxidants

Antioxidant includes vitamins, minerals, and flavonoids. Antioxidants are found in vegetables and fruits. When you exercise, it produces oxidative reactions that would be toxic to the body. By consuming supplemental antioxidants, you will be able to deal with the different toxic oxidants. Common antioxidants are vitamins E, C, and B-complex like selenium, green tea extract, grapeseed extract, selenium, etc.

5. Post-workout Recovery Drinks

These are similar to protein drinks, but they also contain carbs and other nutrients. These make muscular recovery faster. Whey is the best protein found in these formulas. These drinks can be taken before and after training. When it is taken before the training, it increases the delivery of amino acid to muscles due to increased blood flow due to exercise. It is a misconception that simple carbs make you fat. If carbs are taken within 90 minutes of training, then these carbs replace the glycogen. It doesn’t affect the fat portion of the body.

These supplements are very useful for the body. It makes you healthy and strong. Besides taking these supplements, you have to remember that you must work hard. You should only participate in a well-designed training program that will work towards your goals. You should also adjust your diet so that a proper nutrient balance is achieved. You can use supplements to help you reach your goals. Before taking any supplement make sure to check if it is right for you. For example, creatine is effective if you are doing a high-intensity workout. But if you are doing aerobics or other light exercises, then creatine won’t help. By choosing the right supplement, you can transform your life and become a more healthy and strong person.